Realistic - Have all the tools and knowledge to achieve my goals. Continue to research proper weight lifting techniques, and always keep an open mind on better nutrition.

Tangible - Visualize what I am going to look like when I reach my goals in 3 months, what I am going to feel like, how it will improve my self esteem.

Nutrition

1. Eat 5/6 meals a day
2. Eat fruits and veggies throughout the day
3. Drink more water
4. Vit B's in fortified products
5. Omega's from Hemp and other seeds and nuts
6. Focus on eating 60% carbs, 25% protein, and 15% fat
7. Calorie range 1300-1600
8. Limit sugar and processed foods to Free Day
9. Limit soy to just milk and protein powder except on free day
10. Allow one Free Day to eat what I want, no calorie limits

I won't be taking fat loss supplement for this program - Don't like them

Muscle Growth and Fat Loss
1. Make sure to get enough calories
2. Drink a Soy or Hemp shake twice a day.
3. 6 Day Split Routine, working each muscle group twice a week, free weights with occasional machines.
4. Cardio 7 days a week, 3 HIIT with 4 traditional cardio training.
5. Take 500mg of L-Glutimine before each workout

Awesome having you here. Now we have quite a few people from Arizona on the board.

Train hard!

Thanks Robert

Well today is Leg and Butt day. I am getting ready to go for a nice power walk with some sprints this morning, while it is still cool outside. I will do 100 or so walking lunges during this time. I am going to wait till around noon to lift weights. Maybe I can get my husband to go to the gym with me today. If not I will just lift at home.

Food today. I am still working on getting more protein, but it is not easy unless I suppliment to death.

I ate 1 large banana and 1.5 cups of mixed berries already. After my walk I will eat a sprouted grain english muffin with 2Tbs natural peanut butter and some hummus with celery.

I haven't planned on how the rest of the day will go food wise, but I am not going to eat any grains, fruits or beans after 3PM.

Last edited by BethL on Sat May 03, 2008 11:54 am, edited 1 time in total.

Great training journal so far! Where are you going to get your personal trainer cert. I am also studying to be a trainer, but not going the college route. Every time I looked into it, the biology would have been a big problem because of the dissection. So I am going for my cert from AFAA. Good luck on your endeavors.

The devotion of thought to an honest achievement makes the achievement possible.

hsorlando wrote:Great training journal so far! Where are you going to get your personal trainer cert. I am also studying to be a trainer, but not going the college route. Every time I looked into it, the biology would have been a big problem because of the dissection. So I am going for my cert from AFAA. Good luck on your endeavors.

Hi Hsorlando, Cool that you are going to get certified as well Here in Tucson we have a couple different colleges outside of the UV. I will be going to Pima Community College and will finish up next May. I might get one certification before then, but not sure yet. It depends on a couple things. But I am planning on taking the ACSM and ACE. Will probably work at the YMCA this fall but will do a Co-Op starting in January. I am very excited about this

Try to get into a workshop through the AFAA if you can. The ACSM was suppose to have one last month here but they canceled, I guess not enough people. But I hope they have one this fall, from what I have heard, these workshops really help to prepair us for the exams. I still need to get CPR and First Aid certified too, but planning on doing that in July I guess.

Thanks, I finally got my first aid and cpr certs last week. I'm planning on taking AFAAs 3 day personal training seminar when they have it in this area again. I've heard from lots of trainers at my local Y that it's a tough course, but a very good one. So for now I am studying the book that I need to study, and am hoping that I will be ready.

The devotion of thought to an honest achievement makes the achievement possible.

hsorlando wrote:Thanks, I finally got my first aid and cpr certs last week. I'm planning on taking AFAAs 3 day personal training seminar when they have it in this area again. I've heard from lots of trainers at my local Y that it's a tough course, but a very good one. So for now I am studying the book that I need to study, and am hoping that I will be ready.

Mondays, I love Mondays! Means the weekend is behind me and I can focus on my program more without distractions.

Mood is good, energy level high

Already had an hour power walk and 15 mins of abs exercises early this morning. Getting ready to go to the gym soon to work on my Bi's Tri's and light work on my shoulders. I have a center delt injury so trying to take it easy so it will heal faster. This is the second shoulder injury I have had in the last 2 years but thankfully not the same arm. Will I ever have nice developed delts?

Started out the day with good nutrition. Mixed berries and a banana before my walk. And had boca patty on asprouted grain english muffin with a tiny bit of veganianse.

After my weight lifting session, I will have a soy protein shake made with unsweented soy protein and lite soy milk, and will add a Tbs spoon of ground flax seed and a few fresh strawberries for sweetness.

Late Lunch will be, 1 cup of pinto beans with a sprouted grain tortilla and some hot sauce. Plus a good size raw veggie plate with some calorie free dressing and salsa.

Dinner will be limited to just steamed veggies and a little tofu with salsa,

Sleep well and sprits are high today, I should get in a great workout. Oh yesterday evening I walked another hour. Averaging 2.5 hours of exercise daily. If I don't start losing some bodyfat then I will either have to shorten my workout time or eat more food. Probably better for me to shorten my workouts. I DON"T WORKOUT 2.5 HOURS STEADY though unless I am hiking or taking a long bike ride.

Today is Back and Chest day, my least favorite because I can't use heavy weights on either area. Back is a risky area for me do to some back problems I have had in the past. And it has not been a full year since my surgery so not suppose to be working out the chest muscles with heavy weights.

Will be walking for cardio again today - getting ready to do that soon

Going to try to drop down to a calorie range between 1300-1400 today and see how that goes. This is not easy if I want to get all the nutrients that I believe I should have.

Today is going okay, A little stressed about Moneyand could have go more sleep last night, but over all Life is Good!

Still need to workout. Getting ready to take a power walk, but not lifting weights till late tonight. Going to gym with hubby after he gets off work. Legs and Butt day again Oh Boy My favorite. No Really. I remember when I hated to do squats, but I love them now.

Foods wise, things are going good too. My total calorie intake will be around 1550 today with 80 grams of protein. Got to get these calories lower. Too bad I love to eat lol

WOOHOO Feeling Good. Just got back for a 30min HIIT on the stairmaster stepper, had a really awesome sweat. Going to lift in a couple hours. Bi's, Tri's and Shoulder day.

I am going to use my 25 pound dumbbells today. Not sure how many curls I can do, we will see. I have to be careful with my left delt, it is really giving me some trouble. So still just using my 5 pounds therapy dumbbells for that.

I am really going to try to get my calories under 1300 today. In order to do this I need to stay very busy.